Nov 5th, 2013

Author: Mike Minium

This Saturday November 9th, we’re competing against CrossFit Sweat Shop in our annual CrossTown Throwdown competition. Everything get started at 8:30am, so please be there no later than 8am so that we can get you warmed up and ready to go.

A few particulars to get out of the way.

1. There’s a uniform requirement. Everyone who’s competing for CFO needs to wear one of our dark grey CFO t-shirts or tank tops (either the first generation ones or the new ones we’re now selling).

2. We need 5 volunteers who are not competing to help us with counting reps and keeping the whole thing running smoothly. Please email us ASAP if you can volunteer.

3. There’s no set end date, but most of the workouts are pretty quick. That being said, plan for it getting done between 3pm and 5pm, just to be safe.

4. Carpools are a great idea! The parking situation is going to be tight. Coordinate carpool connections via our FB page.

Now, onto the most important stuff–the workouts and the workout assignments. Please note that in many of the workouts, there are more people assigned to the workout than there are participants in each workout. This is because one of the rules in the CrossTown Throwdown is that no individual can participate in two workouts in a row. So if someone’s on the list for one workout, but they just competed in the workout prior (remember, the workouts are all know, but the order of the workouts is unknown), they’re not able to compete. So you gotta be ready to go if your name is assigned to the workout.

*Relay style, 1 person works at a time*Each athlete must complete the entire round before the next person can start

Assigned: Connie, Sierra, Pooja, Michelle, Angela, Hyo, Tami

NEUTRAL WODS

Bust out the calculator: (3m 3w) 7 minutes to go ground to overhead with as much weight as possible. Every time the bar is lifted, that weight is counted toward the total. 1 bar per team, and 1 person working at a time. Everyone must do 1 lift.

Cluster Fu*k: (10 any) Round 1- Start with tabata :20 on :10 off of these movements… Burpess/empty bar thrusters/air squats/hand release push ups. Add up scores of all 20 participants, bottom 2 scores out of all participants are out. Round 2- Next go 1:00 on, :30 off for each individual movement. After each individual movement, bottom 2 scoring participants are out. Keep cycling through all 4 movements until all of one team is eliminated. Bottom 2 in each round regardless of team will be eliminated. If 3 or more people are tied with bottom score, then they all will be eliminated.

Smoke em’ if ya got em’: (??) Three separate muscle up contests will be scored as one. Event 1. How many different individuals can do 1 MU in your gym? Event 2. One man and One woman must do their biggest unbroken set. Add both sets for score. Event 3. 4 minutes to get as many combined team MU.

All athletes who participate in Event 1. will be allowed to compete in back-to-back workouts.

All your base are belong to us: (4m 3w) 10 ball slams/20 air squats/ crab walk. Teams start on opposite sides of the gym. 29 tokens are placed between two teams. Player must do 10 ball slams, then 10 air squats, then crab walk to grab token and bring it back to their team. First team to get 15 tokens to their side wins.